Stretching before you play or practice basketball helps you avoid injuries by warming up your muscles. Additionally, a long-term stretching program increases your flexibility, which should help to improve your performance on the court.

Step 1

Stretch the hamstring muscles in your thighs by sitting on the floor with one leg extended straight in front of you and your toes pointed up. Bend your other leg so your foot touches the inner part of your straight leg. Lean your upper body forward until you feel the hamstring muscles stretch. Repeat the stretch with the other leg.

Step 2

Sit on the floor with the sides of your lower legs against the floor, your knees bent and the soles of your feet touching to begin stretching your groin muscles. Grasp your feet with your hands and rest your elbows on your upper shins. Lean forward until you feel the muscles stretch.

Step 3

Stretch your back by lying flat on the floor with your legs straight. Raise one leg from the hip and bend your knee toward your chest. Grasp the leg just below the knee, then gradually bring the knee as close to your chest as you can, comfortably. Return to the starting position, then repeat the stretch with the opposite leg.

Step 4

Extend your arms straight to your sides to stretch your arms and shoulders. Swing your arms in small circles, then gradually extend the rotations until your arms are reaching as high as they can at the top of the circle and as low as possible at the bottom. Perform the exercise for about 30 seconds, then repeat the stretch, but spin your arms in the opposite direction.

Tip

Do a light warmup for five to 10 minutes before you begin stretching.

Hold the hamstring, groin and back stretches for 20 to 25 seconds each. Don’t bounce back and forth when you’re fully extended; just hold each stretch in place. Ease off if you feel any pain.

References

About the Author

M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.